15 replies to this topic

[twoeggs]

Can training in flats give you stress fractures?

And how do they compare to trainers and barefoot?

[Leaf]

I currently do this. I don't think I've been running long enough to say if it is going to cause stress fractures for me (I think it was November last year that I stopped running in normal shoes and played with barefooting, and it was around April/May that I started training in racing flats).

I do about 50km per week and quite like the flats. I like that they don't have too much of a heel and that they're light. I don't think I'd be comfortable doing this though if I hadn't tried the barefoot running first - that helped to improve (in my opinion) my technique - I was previously landing quite heavily on my heels in motion control shoes and getting knee pain, now I land more midfoot and don't have the knee troubles.

I like it better than barefoot - but I still love barefooting as an alternative. I found that I was getting too many blisters/hot spots from being barefoot and that the roads and footpaths around my area were in too poor a condition to go barefoot all the time.

The biggest thing to remember is that everyone is different. What works for me may not work for you.

[TrackRunner]

twoeggs, on Nov 17 2009, 07:38 PM, said:

Can training in flats give you stress fractures?

And how do they compare to trainers and barefoot?

Running lots of klm's on the road in racing flats is not a good idea at a young age.

Two Eggs i always train in racing flats (hard days on grass) and once a week i train 1/2 hr barefoot. When you are doing faster grass track based session you need light footware in order to run fast. having said that i do all my longer slow runs (70% of weekly klm's) in cushioned shoes to avoid over use injuries.
Feet need to be protected some of the time but by doing SOME work in barefeet it means your feet don't become weak.

So racing flats on grass or when racing (but as little as possible), cushioned shoes when running on roads and long runs, and some barefoot running on grass.
hope this helps
Julian

Edited by TrackRunner, 17 November 2009 - 08:48 PM.

[grimsey]

Good comments trackrunner. As a coach and as a runner i pretty much do and follow what you have just said.

[EnduranceMachine]

I do most by running in marathon racer

[southy]

I do my track work on a grass track in racing flats and do my faster paced long runs on dirt in racing flats. I do my slower , lazy runs (warmup & cooldowns) in shoes with a bit more support and cushioning because my biomechanics are better when I run faster.

Everyone is different. I think if you had pronation or supination issues or you were very heavy then you might need the heavier more cushioned shoes more.
I can't run fast in heavier trainers, I feel like my feet are more restricted and I plod. But lighter shoes actually let me land more midfoot and drive off the balls of my feet more.

[RunnerMick]

TrackRunner, on Nov 17 2009, 09:45 PM, said:

Running lots of klm's on the road in racing flats is not a good idea at a young age.

Two Eggs i always train in racing flats (hard days on grass) and once a week i train 1/2 hr barefoot. When you are doing faster grass track based session you need light footware in order to run fast. having said that i do all my longer slow runs (70% of weekly klm's) in cushioned shoes to avoid over use injuries.
Feet need to be protected some of the time but by doing SOME work in barefeet it means your feet don't become weak.

So racing flats on grass or when racing (but as little as possible), cushioned shoes when running on roads and long runs, and some barefoot running on grass.
hope this helps
Julian

This for me too.. flats for races / quality sessions on the track, and stability / cushioned for easy road runs..

[twoeggs]

Thanks for the advice everyone, especially you Julian.

Im trying barefoot running at the moment to strengthen my calves and develop better running technique.

But when I increase my training load im not sure whether to do running in flats( lighter, less support than trainers so better technique) or trainers (heavier more support than flats).

does anyone run in racers?

[EnduranceMachine]

twoeggs, on Nov 18 2009, 06:36 PM, said:

Thanks for the advice everyone, especially you Julian.

Im trying barefoot running at the moment to strengthen my calves and develop better running technique.

But when I increase my training load im not sure whether to do running in flats( lighter, less support than trainers so better technique) or trainers (heavier more support than flats).

does anyone run in racers?

Yes Marathon racers i train mostly in they have a little more support then shorter distance racers

[slowboat]

TrackRunner, on Nov 17 2009, 08:45 PM, said:

Running lots of klm's on the road in racing flats is not a good idea at a young age.

Two Eggs i always train in racing flats (hard days on grass) and once a week i train 1/2 hr barefoot. When you are doing faster grass track based session you need light footware in order to run fast. having said that i do all my longer slow runs (70% of weekly klm's) in cushioned shoes to avoid over use injuries.
Feet need to be protected some of the time but by doing SOME work in barefeet it means your feet don't become weak.

So racing flats on grass or when racing (but as little as possible), cushioned shoes when running on roads and long runs, and some barefoot running on grass.
hope this helps
Julian

Old school way of thinking but a proven method.

I have been running in Nike frees for about 3-4 years and previous to that in racing flats some of my training weeks have ben above 100km. I have not sustained an injury in that time, I do however with my long runs do all of it on grass/off road so this may have helped in that department.

Every persons is not alike so you need to experiment and keep a log of your training so you can see if there has been any sort of change in how you felt during and after your runs.

Hope this helps, SB.

[twoeggs]

slowboat, on Nov 18 2009, 07:08 PM, said:

Old school way of thinking but a proven method.

I have been running in Nike frees for about 3-4 years and previous to that in racing flats some of my training weeks have ben above 100km. I have not sustained an injury in that time, I do however with my long runs do all of it on grass/off road so this may have helped in that department.

Every persons is not alike so you need to experiment and keep a log of your training so you can see if there has been any sort of change in how you felt during and after your runs.

Hope this helps, SB.

well i noticed that when i run barefoot i run faster, last longer and am striking forefoot/midfoot the whole way.
also, my calves are way more sore than usual.

[Rabbits]

I've considered getting some flats to do all my training in lately but I've decided against it. I've always got away with doing all of my long runs, slow runs and sessions in the same shoe which was a Brooks Axiom but since they discontinued that line I haven't found anything quite as versatile to replace it with. I really like just having the same shoe for basically all my running (except for races) so I'm currently trying to decide what to replace them with. I almost feel like having a wake for my last pair of Axioms when they finally fall apart as they've been fantastic! I've tried Adidas Tempos and DS Trainers recently but neither have felt quite right. I'm keen to try some New Balance 904s but these are lighter again than the Axioms and I'm not sure how they'd go with a 2hr road run which I'd probably do occasionally. Also, I think they'd wear out a bit faster.

I might have to bite the bullet and buy a couple of different shoes, flats for sessions and heavier clunkers for long runs. I've always liked doing sessions in something other than flats as when you get to race and put your super light flats on it gives you an extra bit of confidence.

Even though I'm quite light, I feel that doing all my running in flimsy flats is a risk injury wise and also they'll deteriorate so quickly I'd be going through a pair every month or so, especially if you include some road running.

If only they still made Axioms! They replaced them with the Ravenna but they're chunkier, higher heel, etc which I don't need want.

[Johnso]

I used to train and race in the Brooks Adrenaline and this year used the Brooks Racer ST for a half marathon and a 10km race for the first time after running them in on some shorter training runs. I have now started to use Racer ST in some other faster training runs, especially now that I am running on grass in Sean Williams' SWEAT group. I find them really good to run in and they do still have some support/cushion in the heel.

I'm thinking of slowly transitioning to the Racer ST as my usually training shoe. I used to get bad shin splints but haven't had that problem for a couple of years now though I do get sore Achilles tendons quite often. Will the Racer ST make my Achilles pain worse or help it?

[Davo83]

I agree with the majority of what’s already been said, but a lot will come down to your age, body type, distance targeting and training levels/abilities. I used to run everything barefoot on the track back in the day even the jumps, but if I tried that now my calves would probably spontaneously explode after 40m

I use cushioned shoes for all road training and track warm-ups/cool downs.
If I’m focusing on form like very short hill reps with exaggerated knee lift and arm swing etc etc then I will use flats as my turnover is significantly increased compared to the heavier shoes that are used in building km’s into the legs or junk miles.
And MD spikes for specific track work or races.

[Victory11]

For my easy runs on Mondays and Wednesdays, my long run on Sundays, and warm-ups/warm-downs on hard days (Tuesdays, Thursdays and Saturdays), I always wear well-cushioned trainers. I do believe the use of flats can be very beneficial in helping inject some pace into your sessions, however with my flats I only wear them when doing speed/hills, which is only ever done on dirt paths or at the track, or when racing. But as has been said, it partly comes down to your individual strength and biomechanics as to how you will cope using flats in training, but if used sensibly, you should have few problems.

Edited by Victory11, 21 December 2009 - 07:47 PM.

[EnduranceMachine]

well i do no speed work on the track at the moment so just run in flats or marathon races.

When Racing i run in marathon races for warm ups and spikes for warm up and cool downs if i am able to run on the track.

i run in asics kayanos 15's for normal mileage but don't really like shoe with stability.

Haven't really had any injury's so must have an ok running style.